March, 2011

Click here to see more pictures from today’s WOD!

Warm-up

2 rounds of:
1 min singles,
10 PVC Front Squats
1 minute D.U.s,
10 Mountain Climbers

1 min/side of the Shoulder Shelf Stretch (standing on band, arm being pulled back over shoulder)

Burgener Warm-up

Skill Work

Cleans!
2-2-2-2-2

WOD

3 rounds of:
10 Pistols (Rolling, band assist, ring assist, whatever) each leg
10 Ring Dips
10 Ab Mat Sit Ups

Cool Down

Rope Shoulder
Prone Scorpion
Rope Hamstring
Foam Roll

Click here to see more pictures from today’s WOD!

Warm-up

Row/Run 400m
Shoulder Triplet

Then 2 rounds:
5 Walk Out Push Ups
10 PVC Overhead Squats
15 Supermans
20 Abmat Sit Ups

Skill Work

A1) Pull Up Progression, Week 2 Day 3 (or where ever athlete might be)
A2) Thoracic Mobility between rounds (roll or balls )

WOD

15-12-9
Squats
TTR/TTB/KTE’s

Rest Exactly 2:00

15-12-9
Ring Rows
Dumbbell Push Press (35/25)

Rest Exactly 2:00

15-12-9
Dumbbell Lunges (dumbbells held in rack position)
Dumbbell Hang Power Cleans (35/25)

Cool Down

Pigeon Lunge 2/side/15 sec holds
Half Spinal Twist 2/side/15 sec holds
Foam Roll

Click here to see more pictures from today’s WOD!

Warm-up

3 Rounds:
25 Jumping Jacks
15 Squats
10 Push Ups

Then:
Couch Stretch 2 min/side

Skill Work

Back Squat 5-3-1

WOD

12 Minute AMRAP:
3 Back Squats (135/95)
4 Box Jumps
1 Garage Suicide Sprint

Cool Down

Cobra -> Childs Pose
Samson Stretch
Supine Hamstring Stretch

Classes on SATURDAY April 2nd at CrossFit Nor’Easter are CANCELED!

We will be rescheduling/running the standard Saturday class on Sunday at 10 am and Free class on Tuesday at 7:15 pm.

The Scoop!

Everyone is hereby invited to head on over to CrossFit Watertown in Watertown to participate in the CrossFit Games Open WOD! You can refresh yourself on this whole deal here, but real quick  here is the rundown:

1. CrossFit is holding the initial round of qualifiers for the CrossFit Games online.
2. They post a WOD each week here for anyone to do.  Everyone then posts their scores online and they go from there.
3. We are getting together with CrossFit 203 and CrossFit Watertown and making it a big party!  For those who are not interested in competing, the morning will start with scaled WODs.  For those who are interesting competing, or just want to play along RX’d, then there will be heats for you as well!
4. It is going to be a blast!  We encourage everyone to get your butt over to CrossFit Watertown on Saturday!
5. In a nutshell:  we will arrive, settle in, warm up, get briefed on the WOD, then WOD!  Lastly, we will break out the grill and some drinks and have a good time!

You must fill out this form if you wish to participate!

If you are not interested in working out, still come on down and just take it in!  Or maybe you can offer your services as a judge?

What’s the WOD?

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (men 155lbs / women 100lbs)
12 Push-ups
15 Box jumps (men 24″/ women 20″)

It’s going to be fun!  Be sure to check out the Games site for a breakdown of the WOD and its standards.

If you have any questions, feel free to drop us a line or give us a call! If anyone wants to carpool or caravan down there, let us know and we will put something together!